Sunday
Row 500m
rest 2 min
Row 1000m
rest 3 min
Row 1500m
rest 4 min
Row 2000m
Monday
In pairs
AMRAP 30
4oom run
30 kettbell swings
20 box overs
Partners Alternate each exercise to compete rounds.
and 16.5 for those that need do do it.
Tuesday
Hang Snatch 5-5-5-5-5
EMOM 12
- 45 sec Max Pull ups
- 45 sec Max push ups
Wednesday
Back Squat
20 mins to est a 6 RM
Compare to March 3rd.
Not for time
21-15-9
GHD sit ups/Weighted Sit ups
Back extensions/good mornings
Complete 40m Double Front rack kettle bell carry after each round
Thursday
12 mins to establish a 1Rm Clean and Jerk
AMRAP 4
Clean and Jerk 50/30
rest 2 mins
AMRAP 2
Bar over Burpees.
rest 2 min
AMRAP 4
Clean and Jerk 60/40
rest 2 mins
AMRAP 2
Double unders
rest 2 mins
AMRAP 4
Clean and jerk 80/50
rest 2 min
AMRAP 2
Bar over Burpees
Friday
Team workout